Greg's bulking journal

[Gregsimo]

4th Sept
Weight upon waking 154.1lbs
Yesterdays macros - 388/243/125, 3621 cals.

Traps and forearms day today.

Seated DB shrugs w/ cable static hold
- 50's*11 (PB)+ 100lbs for 38secs, 50's*10 + 100lbs for 34secs, 50's*10 + 100lbs for 30secs

Smith machine behind back shrugs
- 176*12, 198*8, 220*6, 231*3 (PB)

Bent over laterals
- 22's*12, 25's*10, 27.5*8

Reverse curls w/ Db hammer curls
- 50*11 (PB)and 22's*10, 40*11 and 22's*6, 40*10 and 20's*7, 35*12 and 16.5's*9


BB wrist curls
- 50*15 (PB), 50*12, 40*11

Broke several PB's today, was brimming with energy. this is my last hypertrophy workout for the next few months. and im looking forward to doing the starting strength routine from monday.
Ive actually hit all of my goals 4 weeks early. i am now over 154lbs (11 stone), i can squat over 230, i have also seen excellent development of my arms, back and quads. Bit disappointed with my calves still but they arent an issue considering my goals for the next 3 months.

[Gregsimo]

Originally Posted by Commander

Don't worry, your calfs can grow from squatting, plus you won't need leg extensions, your quads will be growing from setting new PR's in the squat.

I did a bit of further reading and im truely excited to be doing this new routine as almost every muscle in the body is at some point going to be in use during these workouts, im just hoping my calves dont atrophy as they are too small even now.

[Ellingham]

Originally Posted by Gregsimo

I did a bit of further reading and im truely excited to be doing this new routine as almost every muscle in the body is at some point going to be in use during these workouts, im just hoping my calves dont atrophy as they are too small even now.

alright mate, you said you was going to be doing starting strength i just have a quick question, how long am i meant to rest between sets?

[Gregsimo]

for your warmup sets rest about a minute between each, then your working sets around 2-3 minutes between each. if you feel you arent recovered from the previous set then take longer. although consdiering you havent lifted b4 as long as you build the weight up gradually towards your 5 rep max over a few workouts then 2-3 mins will be adequate rest.
Might be worth buying the book. the videos can be found online for free they are on this site

http://startingstrength.wikia.com/wiki/Deadlift_Videos

[Ellingham]

Originally Posted by Gregsimo

for your warmup sets rest about a minute between each, then your working sets around 2-3 minutes between each. if you feel you arent recovered from the previous set then take longer. although consdiering you havent lifted b4 as long as you build the weight up gradually towards your 5 rep max over a few workouts then 2-3 mins will be adequate rest.
Might be worth buying the book. the videos can be found online for free they are on this site

http://startingstrength.wikia.com/wiki/Deadlift_Videos

nice one mate, can't wait to get started now, just have to be paitient wait for my uni money to come through then it can begin

[Gregsimo]

weight upon waking 154.0lbs

Starting strength day 1 - 7th Sept

Squats
44x5x2
82.5x5x1
121x3x1
154x2x1
176x5x3

Bench Press
44x5x2
66x5x1
82.5x3x1
99x2x1
121x5x3

Deads
88x5x2
115.5x5x1
143x3x1
176x2x1
209x5x1

My form was slightly off on deads, my back rounded on the last couple of reps. Just need to work on setting up every rep better. my squats and bench press felt good and i had my training partner video them and my form is good.
Im looking forward to workout B on weds.
offical monthly weigh in and measurements to follow later tonight.

[Gregsimo]

7th Aug 09 ----- 7th Sept

height 5' 11''
Weight 10st 8lbs (148lbs) ----- 11st 0lbs (154.6lbs) (+6lbs 3 oz)
Waist 31.7" ----- 32.6" (+0.9)
Chest 39.8" ----- 40.4" (+0.6)
Biceps 13.7'' ----- 14.0" (+0.3)
Forearms 10.9" ----- 11.1" (+0.2)
Thighs 20.3'' ----- 21.4" (+1.1)
Calves 12.8" ----- 13.0" (+0.2)

Im happy that everything has gone up, a lot of my increase in waist size is due to my lower back thickness and not from laying on lots of fat. i'm very happy with progress on my quads and chest, however all of my smaller muscles (forearms and calves) dont seem to be growing much at all. bicep growth is also starting to level off which i did expect to happen. hopefully this new strength training routine will keep adding plenty of mass.

My aim for the next 4 weeks is to reach; deadlift 253 for 5 reps, squat 210 and bench 154, gain 4 lbs and get more sleep each night!

[Ellingham]

i'll def be following this one, so keep me updated! hope all goes well for you

[Gregsimo]

Originally Posted by Ellingham

i'll def be following this one, so keep me updated! hope all goes well for you

cheers, are you starting a journal of your own?

[Ellingham]

Originally Posted by Gregsimo

cheers, are you starting a journal of your own?

yeah will be doing at the end of september, i'm broke at the minute plus i'm moving house in a couple weeks, so by the time i move in i'll have my money from uni so will buy equiptment, supps then get started. Are you doing dips and pullups with your workout?